Introduction.
I coach 3 mornings a week at a 25 meter pool with an average of 25 swimmers in 5 lanes. I coach 2 evenings a week at a 25 yard pool with an average of 12-14 swimmers in 5 lanes. Both workouts are for one hour. They are mixed groups with competitive swimmers, triathletes, and people who just want a good workout. Ages range from 20 to 87, with an occassional teen-ager dropping in. My emphasis is on techinique and pace. I swim 3 days a week with a coach at a Y pool. I use some sets that I learn from my coach, Laura Peter. I also write a workout for myself for Saturday mornings. The workouts that I coach are 2500-2800 meters for the fastest lane, scaled down for other lanes. In the yard pool, they are 2700-3000 yards for the fastest lanes. For my personal workouts, I aim for 2500 yards and try to boost it to 2700 in the fall.
Wednesday, May 20
Warm-Up (1200)
150 (2 x 75) free. Stop 10 sec after 1st 75
150 (2 x 75) 25 non-free / 25 free / 25 non-free. Non-free doesn’t have to be the same.
Rest 10 after each 75.
300 Pull. 75 free / 25 back or *** pull. Continuous.
~Fins on~
150 (2 x 75) 25 drill/25 swim/25 drill. Choice. Rest 10 after each 75.
150 (2 x 75) 25 swim/25 drill/25 swim. Choice. Rest 10 after each 75.
200-300 (50 Kick/50 Swim), choice. Continuous.
Main (1400)
1 x 100 Free. Find a pace you can maintain.
1 x 100 Choice. Find a pace you can maintain.
400 (2 x 200) Free. Can you hold the same pace? Get lane together before starting #2.
200 Choice. Same as Choice above. Hold same pace.
4 x 50 free, same pace, on: :50, 1:00, 1:05, 1:15, 1:50.
2 x 50 Choice. Same stroke as 100 and 200 above. Hold pace. Each person, rest 10 between
50’s. Be sure to take the rest and check time.
~Fins on~
200-300 25 Kick/25 Swim.
~Fins off~
Cool-Down (200)
4 x 25 free swim, count strokes
4 x 25 Pull free, count strokes
Friday, May 22
Warm-Up (1000)
300-400 (100 Swim free; 50 Drill/Swim choice; 100 Swim free; 50 Drill/Swim choice; 100 fr
200-300 Pull (75 free pull / 25 non-free pull)
~Fins on ~
(4-6) x (25 kick/25 swim)
~Keep fins on~
Main (1600)
•4 x 100 Can do free or back or mix it up.
#1 kick 25 / swim 75;
#2 swim 25 / kick 25 / swim 50;
#3 swim 50 / kick 25 / swim 25;
#4 swim 75 / kick 25.
GO WHEN 3RD PERSON FINSIHES.
~Fins off~
•2 x 100 Free. Get a feel for pace you want for a longer swim. 1:35, 2:00, 2:10, 2:20, 2:50.
•300 Free. Stop at each 100 just long enough to check your pace (5 sec).
Work on speed. Do this set twice. Each set is a total of 200
•4 x 25. Odds fast, time yourself. Even easy. Rest 10 sec. All 4 same stroke.
•1 x 50 fast. Same stroke as above.
•50 Easy, choice.
•(1-2) x 150 Pull. Long and strong. Rest 15.
Cool-Down (100-200)
Easy swim, choice
Monday was a holiday. No workout.
Wed, May 27
This is a conditioning, yardage day. Some will love it; some will not.
Warm-Up (1200)
300-400 Swim. Can do 100 non-free, rest should be free.
~Get lane together~
5 x 100 Pull. This is still warm-up so interval is long. Get faster as you feel warmed-up.
On: 1:40, 2:00, 2:10, 2:20, 2:50
~Fins on~
(4-6) x 50. Stop after each 50. Go when 4th person touches, which should be about 15 sec rest.
#1 25 kick free with board. Leave board at other end. 25 drill free.
#2 25 fly drill/25 kick fly with board.
#3 50 back kick; #4-#6 50 kick, choice. Take off fins if you want to do *** on last 2.
~Fins off~
Main (1600)
400 Swim, continuous. 200 free/100 choice/100 free.
400 Pull, continuous. 200 free/100 choice/100 free.
4 x 75 Swim. Go on 3rd or 4th touch. All are 25 free/25 non-free/25 free.
3 x 100 free. Each 100 is 50 Pull (no paddles)/50 Swim. On: 1:35, 2:00, 2:10, 2:20, 2:50.
200 Swim choice, but all one stroke.
Cool-Down (200)
4 x 50 easy.
I can’t find the Warm-Up for this workout.
Friday, May 29
Main
Working on holding pace for 200.
→2 x 200 At least 100 of each 200 has to be same stroke. Stop after 1st 100 to get time.
200 #1 - First 100 is the stroke you have chosen. Get time on 1st 100. Second 100 can be free or whatever. Don’t need to time it.
~Get lane together ~
200 #2 – First 100 is whatever. Stop after 1st 100 to get time for 2nd 100. 2nd 100 should be same stroke and same time as the one you timed in #1.
→200 as 50 drill/50 swim, choice
→16 x 50. Pick a stroke to work on 200 pace. Does not need to be the same as on 200s above. Time yourself and hold pace , same stroke, as indicated below.
#1 Time yourself on chosen stroke;
#2 Easy swim, choice;
#3-4 Pull free. Stop for 20-30
#5 Moderate;
#6 Time yourself on chosen stroke;
#7-8 drill/swim, choice. Rest 20-30
#9-10 choice, long and strong;
#11 time yourself on chosen stroke;
#12 pull. Rest.
#13-#14 Pull;
#15 moderate;
#16 time yourself on chosen stroke.
***The goal here is to swim the four timed 50s at the same speed (200 pace).
→200 Swim, choice, can mix it up
→8 x 25 Odds count strokes; evens sprint.
→200 Pull
Monday, June 1
Warm-Up (1100)
350 continuous swim as:100 free/25 non-free/75 free/25 non/50 free/25 non/25 free/25 non
~Get lane together~
5 x 50 Pull. Stop after each 50. Leave when 3rd person touches.
~Fins on~
300 continuous: 100 kick / 50 swim / 100 kick / 50 swim
200 IM as 25 Kick/25 Drill. Do Fly, Back, Free. Take off fins for ***.
Main (1500)
6 x 50. Descend 1-2, 3-4, 5-6 Choice. No interval. Each person rest 15 sec between the two 50s in each set. Then rest 20-30 to regroup after each set of 2.
100-200 Pull. Recovery. Think about your stroke.
5 x 100 Freestyle. “Best average.” Try to remember your times so we can figure your average
time. It is important to do these FAST and to remember times. On 2:00, 2:30, 2:30, 3:00, 3:30. I made the interval start on the 30 or 60 so it is easier to get your time.
200 Swim, choice. Mix it up. Recovery.
~Fins on~
300 as 50 kick/50 swim, choice.
Cool-Down (200)
4 x 25 with “perfect” stroke
2 x 50
Friday, June 5
Warm-Up (1100)
350-700 (100 Swim/200 Pull/ Put on fins for 50 Kick) x 2
~Keep fins on~
200 FREE: 50 Kick on side / 50 change 6 / 60 change 4 with 4 /50 swim
200 BACK: 50 Kick on side / 50 change 6 / 60 change 4 with 4 /50 swim
Main (1500)
200 Choice. You will have another, same stroke, at the end.
6 x 150 #1 75 Pull free/75 Swim free; #2 (50 free/25 choice) x 2;
#3 75 swim free/ 75 pull free; #4 (50 free/25 choice) x 2
#5 (50 drill/25 swim) x 2; #6 (25 drill/50 swim) x 2
200 Same stroke as above
2 x 100 Choice. Swim 1st 50 of each moderately. Swim 2nd 50 fast.
Cool-Down (100)
4 x 50 choice, easy
Monday, June 8
Warm-Up (1000)
Everyone stop and start next part together. Stop when faster swimmers stop.
200 Swim
200 Pull
200 Kick.
400 (8 x 50) Odds are drill/swim; Evens are swim. Choice on: 1:00,1:10, 1:20,1:30, 1:55
Main (1500)
5 x 200 (150, or 125) . Get lane together after each one.
Odds are free; Evens are non-free or drill (no fins); Drills: #2 (4 C.U./4 reg) ; #4 FT drag
Ln 4-5: 5 x 200; Ln 6-7: 5 x 150; Ln 8: 5 x 100
2 x 100 Kick (fins) Ln 4-7; Ln 8: 2 x 75 Kick
3 x 100 Pull, choice, Ln4-7l Ln 8: 2 x 75 Pull
Cool-Down (100-200)
Easy swim
Wednesday, June 10
Warm-Up (1000)
350 100 free/25 ***/100 free/25 ***/100 free
250 Drill free. a. 50 Think of wide entry / b. 50 High elbow entry / c. 50 Glide 2 on both arms
/ d. 50 Think of exhaling and quick breathe / e. Rotate both ways. Breath both ways or
definitely roll.
100 Free swim. a. 25 breath on rt side only / b. breath on lft side only / c. 50 alternate breath
100 Breaststroke. a. *** arms with fly kick/ b. *** arms with flutter kick /
c. 3 *** arms with fly kick and 3 *** arms with *** kick / d. regular ***
100 Breaststroke drills a. 25 pull with narrow, short pull (start in streamline position, pull to shoulder width, elbows up, bring hands to chest)/ b. same pull, breath as hands get to shoulder width/ c. swim with 3 count glide/ d. swim with 2 count glide
100 swim, choice
Main (1600)
2 x 50 #1 free pull, #2 free swim
2 x 75 Swim #1 free, ***, free / #2 all free
2 x 100 #1 free pull, #2 free swim
2 x 150 #1 free pull, #2 50 swim free/ 50 swim non-free / 50 swim free (750)
2 x 150 #1 swim free, #2 swim 50 / pull 100
2 x 100 Choice, rest 15
2 x 75 Pull
2 x 50 Swim, choice. On 1:15, 1:30, 2:00. You pick interval.
Cool-Down (100)
4 x 25 Count strokes
Friday, June 12
Warm-Up (975)
250 Snake swim. Start in lane 4, go up and back, duck under lane line, same in lanes 5,6,7,8.
~Get out in lane 8 (shallow end) and walk back to lane 4. ~
125 Snake swim. Just go 25 in each lane. Duck under lane line after 25. BUT…I will start you 4 at a time, so you can practice passing, etc. Be kind.
~Get out in lane 8 (deep end) and walk back to usual lane .~
100-200 Swim, choice
100-200 Pull free
~Fins on~
200 (25 kick/25 swim), choice.
Main (1600)
200-400 (4-8) x 50. Odds free, build so each one is faster. Evens choice.
On 1:00, 1:10, 1:20, 1:30, 1:50.
100 Free. I will time each lane. WAIT for me. This one should be FAST.
3 x 100 Free. #1 pull, #2 50 pull/50 swim, #3 swim
200 4 x 50 choice. #1-2 Drill/Swim, #3-4 Swim, moderate
100 Choice. I will time each lane. WAIT for me. If free, this should distance pace,
If non-free, good effort.
200 (8x 25). Odds choice, evens free. Think about: streamline off walls, start kick first, breathing correctly. Go when 4th person finishes (10-15 rest).
300 Swim, choice. Can mix it up.
Cool-Down (100)
2 x 50, perfect stroke
Monday, June 15
Warm-Up (1100)
300 100 free / 25 *** / 75 free / 25 *** / 50 free / 25 ***
200 Pull free
200-300 (4-6) x 50 Odds drill/swim; Evens swim; choice
300 25 count ; 50 count; 75 count; 75 (25 choice/25 free/25 choice); 50 build; 25 sprint
Go on 4th touch
Main (1500)
Fast Kicks. Lanes 4-6, go 75; lane 7, go 50; Lane 8 go 25. Switch lanes as needed.
I’ll start the first person each time. Fins on.
100-300 4 x (25, 50, 75) #1 free kick with board, #2 fly kick with board, #3 back kick,
#4 choice
100-200 Easy swim with fins on
200 back: 25 left arm only, right hand at side; 25 right arm only; 50 back swim deep pull and hip roll; 50 3 rt arm ony, 3 strokes, 3 left arm only; 50 swim
Fins off
200 (4 x 50) 25 free/25 back on :55, 1:10, 1:20, 1:30, 1:50
400-600 (2-3) x 200. #1 pull free, #2 swim free, #3 pull free. Let everyone in your lane finish before starting the next 200.
Cool-Down (100-200)
Easy 100-200
